The best superfoods in your 20s, 30s and 40s

Here's what some of nature's tastiest finds can do for your heart, bones, memory and mood, no matter what your age.

This Quinoa with Herbs and Mixed Olives recipe can help trim belly fat in your 20s....IF YOU'RE IN YOUR 20s
You've entered the "real world" (career, bills, living on your own), and you're maintaining a packed social calendar. Maybe you've started a family, too-or you're planning to. Amid all that chaos, these easy foods make healthy eating practically foolproof.

Coconut water: This low-calorie thirst-quencher (and hangover remedy) is one of nature's top sources of potassium (most women in their 20s get less than half the recommended amount)-a mineral that helps keep your skin glowing and metabolism running smoothly, says dietitian Ashley Koff. Other key sources include sweet potatoes, bananas and sunflower seeds.

Quinoa: "Young women tend to eat a lot of refined flour in white bread and pasta," Koff says. But opting instead for fiber- and nutrient-packed whole grains like quinoa (which also offers protein) helps trim belly fat, says dietitian David Grotto, author of 101 Foods That Could Save Your Life.

Grab-and-go veggies: Kick your junk-food habit with snack-worthy produce-anything you can slice and dunk in hummus. Bell peppers and cauliflower are rich in folate, a B vitamin that helps prevent birth defects and depression. Filling up on raw veggies can also curb breakouts, says Koff.

Low-fat Greek yogurt: Getting three servings of calcium and vitamin-D-rich dairy every day is the no-fail method that most experts recommend to strengthen bones before 30, when you start losing bone mass. Mozzarella string cheese sticks are another great on-the-go option.

Frozen fruit: Women in their 20s are more likely than those in any other age group to choose sugary foods. To satisfy sweet cravings, Koff suggests keeping a stash of frozen fruit. Berries, mango slices and pineapple chunks are perfect for tossing into smoothies or yogurt, "and you don't have to worry about them going bad," Koff points out.

Chicken (and eggs): This age group often falls short on high-quality, hunger-squashing protein, Koff says. Rather than reaching for fatty processed meats, stock up on chicken, lean beef or eggs. (If you're pregnant, they're a top source of choline, a nutrient essential to brain development.)


Stuffed Avocado with shrimp-and-corn salad tastes great while delivering a boost of potent …...IF YOU'RE IN YOUR 30s
Maintaining a fulfilling career while managing a household and caring for young kids can leave you feeling overextended and stressed to the max. These foods help boost your mood and energy levels during the day-and even improve your chances of getting deep, restorative sleep.

Walnuts: Snacking on walnuts may help soothe your stress. In a recent study, adults who ate nine walnuts and a tablespoon of walnut oil a day experienced less of a blood-pressure spike in response to nerve-racking situations. Plus, a daily dose of any nut has been shown to cut your risk for heart disease.

Avocado: If you're among the growing number of women who waited until your 30s to have kids, you'll be happy to hear that avocados are a solid source of folate, which can also help improve fertility. And they contain a potent anti-aging mix of vitamins B and E, plus "good" fat that helps keep skin supple.

Oatmeal: Tame the muscle tension that accompanies stress with foods high in magnesium like oatmeal, pumpkin seeds, apricots and even chocolate pudding. "Magnesium is a natural muscle relaxant," explains dietitian Chrissy Barth, so it also helps ease menstrual cramps and alleviate headaches.

Edamame: To sleep easier, try tryptophan-rich soy-based foods, like edamame or tofu, at dinnertime. Also abundant in turkey and dairy, tryptophan plays a key role in producing the sleep-inducing hormones serotonin and melatonin, Barth says.

"Light" tuna: A no-prep source of protein, canned tuna is rich in omega-3 fatty acids, which have been shown to boost fertility and fight depression, Grotto says. "Light" tuna has a fraction of the mercury found in albacore (good news if you're trying to get pregnant- mercury can harm your baby). Also, go for water-packed instead of oil-packed-more of the precious omega-3s will stay in the fish instead of leaching into the liquid.

Lentils: Legumes like lentils and beans deliver an energy-sustaining combo of protein, fiber and antioxidants, says dietitian Bonnie Taub-Dix, author of Read It Before You Eat It. Pair them with veggies like spinach and red onions to boost their antioxidant power even more-this will help you hedge off the aging effects of pollution and the sun, Koff says.


Improve your vision with the leafy greens in Rachael Ray's delicious 30-Minute Meal, Fusilli …...IF YOU'RE IN YOUR 40s
As you move toward menopause, changes in your hormones can cause upheaval in everything from your sex life to your cholesterol to your memory. The following foods-loaded with antioxidants and healthy fats-will help ward off the effects of aging and keep you feeling like you're in your prime for years to come.

Ginger: To cut back on sodium and keep your blood pressure in check, use herbs and flavorings like basil, cilantro and ginger instead of salt, Koff advises. Fresh ginger in particular has compounds that can enhance sex by increasing blood flow to the genitals, Grotto adds.

Kale: Since age-related eye issues can start developing in this decade, Barth recommends protecting your peepers by tossing kale into your cart. It's packed with antioxidants-as are spinach, bok choy and other dark, leafy greens-that help keep vision sharp.

Cherries: Dark red, purple or blue foods contain anthocyanins, antioxidants that reduce wear and tear on your joints caused by inflammation. Grotto suggests cherries, berries, pomegranates and beets-and even sips of red wine in moderation.

Salmon: Omega-3 fats help keep your joints oiled up and healthy. "They can also help boost your mood by enhancing brain function and improve sagging libido by revving up sex hormones," Grotto says. Concentrated sources include fatty fish like salmon, mackerel and sardines.

Extra-virgin olive oil: It's essential to cook with heart-healthy, omega-3-rich EVOO (Rach's fave!) in your 40s, instead of inflammation-triggering soybean, corn and sunflower oils.

Green tea: Antioxidants in this tea can decrease your risk of aging-related memory problems, Grotto says. "It may also help boost your metabolism and fight age-related weight gain," Barth adds.

By Elizabeth Barker

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